NETBALL TRAINING PROGRAM - Annabelle
DATE: 13/5 VENUE: Downlands College NUMBER IN GROUP: 3
VOLUME: Low INTENSITY: High
TYPE OF TRAINING: Interval Training
VOLUME: Low INTENSITY: High
TYPE OF TRAINING: Interval Training
GOALS:
1. To improve the fitness components of speed/reaction, agility and co-ordination
2. To develop the ATP-PC energy system
3. To increase the athletes' ability to acknowledge and respond to what is happening around them.
Equipment:
- Multiple netballs
- 4 cones
- Full court
1. To improve the fitness components of speed/reaction, agility and co-ordination
2. To develop the ATP-PC energy system
3. To increase the athletes' ability to acknowledge and respond to what is happening around them.
Equipment:
- Multiple netballs
- 4 cones
- Full court
Warm up:
- Run to half way and back 3 times
- Hip flexes
- High knees to the third line and jog back
- Butt kicks half way and jog back
- Lunges half way through third with back twist
- Sumo squats the rest of the way
- High skips
- Grapevine
Dynamic and static stretching
Reaction balls – speed
- In a squat
- Fast feet
- Run to half way and back 3 times
- Hip flexes
- High knees to the third line and jog back
- Butt kicks half way and jog back
- Lunges half way through third with back twist
- Sumo squats the rest of the way
- High skips
- Grapevine
Dynamic and static stretching
Reaction balls – speed
- In a squat
- Fast feet
DRILL ONE
1. Find a partner and one ball 2. Perform 10 quick chest passes between each other. The person facing backwards jogs backwards to the transverse line while the other person sprints past them to the half way and then back. 3. Do this three times and then swap over and repeat twice. DRILL TWO 1. The worker begins at the start marker 2. The first movement is a sprint towards passer A, where the worker will receive a pass, and then pass straight back to passer A. 3. The worker will then perform a clearing run, (to allow the next worker to run through to passer A) and run towards passer B to receive a second pass which is returned straight away 4. The final movement involves the worker turning hard and sprinting towards passer C to receive a final pass which is once again passed straight back 5. This drill will involve everyone moving at the same time. For example, as soon as the first worker begins their clearing run, the next worker will run through and perform the same actions as the first worker following them and so on. 6. Work for 45 seconds, then 30 second rest. Do this 4 times. DRILL THREE
1. In partners with one ball 2. One person is the worker, the other is the thrower 3. The worker will perform a series of movements as followed: Double dodge, long ball, short ball, touch the ball, drop ball, high ball, run around player and receive a lob on the run back. 4. 4 x 2 reps DRILL FOUR
1. All players stand around the goal circle with one worker in the middle 2. Two balls are required 3. Players on the outside start with the balls. The first player passes it the worker who passes back to anyone standing around the circle. As soon as worker has released the ball, the second ball is thrown towards to the worker. The worker has to respond to where the ball is coming from, catch it and release it to someone around the circle. The first ball is then thrown again immediately after release and the drill continues this way. Warm down
- Slow jog to half way and back - Slow walk to half way - Walk back while doing stretches |